运动指导 Coaching Exercise: Reps, Sets, Holds

By the end of this module you can…

• Give any exercise dose clearly: how many, how many sets, how long to hold, how often.
• Count a hold aloud in Chinese, and keep the patient breathing.
• Give form cues one at a time, and use the equipment words.
• Explain the pain rules and the stop signs, without promising it won’t hurt.
• Make an exercise harder or easier, and check understanding with teach-back.

Key vocabulary

Sixteen words from this module. Tap the speaker to hear each one.

Equipment

• 弹力带tán lì dàiResistance band
• 哑铃yǎ língDumbbell, hand weight
• 沙袋shā dàiAnkle weight
• 瑜伽垫yú jiā diànExercise mat
• 健身球jiàn shēn qiúExercise ball
• 泡沫轴pào mò zhóuFoam roller
• 台阶tái jiēStep
• 毛巾máo jīnTowel

Exercises

• 直腿抬高zhí tuǐ tái gāoStraight leg raise
• 桥式qiáo shìBridge
• 蚌式bàng shìClamshell
• 踮脚diǎn jiǎoHeel raise (up on the toes)
• 坐站练习zuò zhàn liàn xíSit-to-stand practice
• 拉伸lā shēnStretch, stretching
• 上台阶shàng tái jiēStep-ups
• 靠墙蹲kào qiáng dūnWall sit

Ten core phrases

The lines from this module’s take-home phrase sheet. In the course you can print them on one page for your pocket.

1. 我先做一遍给您看。Wǒ xiān zuò yí biàn gěi nín kàn.Let me show you first.
2. 这个动作做十下，做三组。Zhè ge dòng zuò zuò shí xià, zuò sān zǔ.Do this ten times, three sets.
3. 慢慢抬起来，保持三秒，再慢慢放下来。Màn màn tái qǐ lai, bǎo chí sān miǎo, zài màn màn fàng xià lai.Lift slowly, hold for three seconds, lower slowly.
4. 保持住，我们一起数：一、二、三、四、五。Bǎo chí zhù, wǒ men yì qǐ shǔ: yī, èr, sān, sì, wǔ.Hold it, and let’s count together: one to five.
5. 用力的时候呼气，别憋气。Yòng lì de shí hou hū qì, bié biē qì.Breathe out as you push. Don’t hold your breath.
6. 有点酸，很常见。如果疼得超过五分，或者是刺痛，就停下来告诉我。Yǒu diǎn suān, hěn cháng jiàn. Rú guǒ téng de chāo guò wǔ fēn, huò zhě shì cì tòng, jiù tíng xià lai gào su wǒ.Some achiness is common. Pain above five (or this patient’s limit), or sharp pain: stop and tell me.
7. 如果胸口疼、喘不上气，或者头晕，马上停下来，坐下。Rú guǒ xiōng kǒu téng, chuǎn bu shàng qì, huò zhě tóu yūn, mǎ shàng tíng xià lai, zuò xià.Chest pain, breathless or dizzy: stop and sit down.
8. 在家练的时候胸口疼、胸闷，或者突然喘不上气，马上停下来，打911。Zài jiā liàn de shí hou xiōng kǒu téng, xiōng mèn, huò zhě tū rán chuǎn bu shàng qì, mǎ shàng tíng xià lai, dǎ jiǔ yāo yāo.At home, chest pain or tightness, or sudden breathlessness: stop and call 911.
9. 下个星期我们加一点难度。Xià ge xīng qī wǒ men jiā yì diǎn nán dù.Next week we’ll make it a little harder.
10. 您做一遍给我看看。Nín zuò yí biàn gěi wǒ kàn kan.Show me once.

What’s in Module 5

1. Part 1 · Warm-UpWarm-Up: How Do You Train?
2. Part 2 · The Words for ExerciseReading the Pinyin · Saying 做十下 vs. Charting 10次×3组 · Vocabulary · Flash Cards · Reps, Sets and Holds
3. Part 3 · Coaching an ExerciseThe Exercise Script · Coaching Cues · Key Patterns · Hold and Count · Breathing and Speed · Bands, Weights and Balls
4. Part 4 · Pain and SafetyThe Pain Rules · Stop Signs · Harder or Easier
5. Part 5 · Concerns & ReviewWhat Patients Say · Show Me, Tell Me · Putting It Together
6. Part 6 · Role-PlayRound 1 · Guided Conversation · Round 2 · Controlled Practice · Rounds 3, 4 & 5 · Independent
7. Part 7 · Knowledge CheckModule 5 Knowledge Check
8. Part 8 · Wrap-UpModule 5 Homework · Take-Home Phrase Sheet · Module 5 Wrap-Up · 下次见